Perfecting Your Post-Run Routine

When considering your training, your runs and workouts make up the meat and potatoes of your work. This is where the effort is given, the mind conditioned, and the proverbial bricks, laid. What you do before a run is important too- going into a run with proper sleep and nutrition helps you execute workouts properly and dynamic warm ups have been shown to reduce injury risk. But what you do after a run is where the recovery and the magic happens, and can make the difference between seeing the fruits of your labor and not. Especially in the summer heat, it can be tempting to immediately shower and go on with your day, but investing a bit of time in what you do after a run can pay large dividends. Here are some strategies to improve your post-run routine to get the most out of your training.

1. Cool Down: Schedule enough time at the end of your run to run easy (especially after doing harder efforts) or walk. This allows your heart, lungs, and all organs shift into a resting state. During activity, your heart rate increases, vascular systems dilate and constrict to shunt blood towards the muscles and skin, and away from organs like the stomach and intestines, and this has to all revert after exercise. This cooldown can be just 5 minutes! If I’m running an out and back route, I like to go just a little past my halfway point before turning around so that I finish my miles about a quarter mile from home and I am forced to walk a bit!

2. Refuel: After putting your body through exercise, it’s going to need to rebuild muscle fibers and replenish glycogen stores, among many other physiologic functions! Providing your body with adequate nutrition shortly after (within 30-45 minutes is often recommended!) activity provides your body with the energy and building blocks it needs to rebuild and adapt to all of your training. This may require some planning! If you are driving to your run location, pack a cooler with a portable snack, or at home prepare ingredients for a recovery smoothie. In hot months, cold beverages may be easier to consume shortly after runs, as the heat often diminishes our hunger. A sports dietitian can give more specific ideas for post-run fuel!

3. Give your muscles some love: Post run stretching or muscle work with a foam roller, percussion gun, or similar can help you get ahead of feeling sore or tight. If you’re short on time, you can easily do a standing calf and hip flexor stretch in the shower - just don’t lose your balance! If you’re going to foam roll after you shower (my preferred method- I don’t like to get my foam roller super sweaty but that’s just me!) set yourself a reminder for later in the day! It’s really easy to get swept up in. your day and realize while lying in bed that your never foam rolled like you said you were going to (it’s me, I do this). Your calves and quads will thank you tomorrow if you make this a priority!

4. Get a good night’s sleep: Hard effort? Long run? A solid 7-9 hours of sleep the night after is the best shot at recovering well and helping your body adapt to your training. Planning for this might look like scheduling evening social plans on a different night, or making time for a self-care night in (extra recovery points if it includes an Epsom salt bath!) Getting enough, and quality, sleep is one of the simplest recovery tools, but can still be one of the hardest to be consistent with. Starting your wind down an hour before bedtime and putting your phone away can help you to improve your sleep score.

After your run can be an after thought, but it’s an important part of successful training! Focus on a short cooldown, quick refueling, planned muscle work, and an early bedtime to improve your recovery and outcomes.

Thanks for reading!

Dr. Elizabeth Karr PT,DPT